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Dumbbell Single-Arm Arnold Press
A unilateral dumbbell overhead press with rotation that targets all deltoid heads for shoulder hypertrophy and strength, while enhancing core stability and addressing imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Triceps
7/10Lateral Head
Traps
4/10Upper Traps
Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, core engaged. Hold one dumbbell at shoulder height with palm facing your body and elbow bent in front of torso.
- Press dumbbell upward while rotating wrist so palm faces forward.
- Extend arm nearly fully overhead with slight elbow bend.
- Pause briefly at top, squeezing shoulder.
- Reverse motion, rotating wrist back as you lower to start.
- Return to shoulder height with palm facing body.
- Switch arms after reps.
Coaching Tips
Form Cues
- Rotate wrist smoothly
- Keep core tight
- Elbows forward
- Maintain tall posture
- Squeeze at top
Breathing
Inhale during the lowering phase; exhale as you press and rotate upward while bracing your core.
Tempo
2-1-1
Range of Motion
Start with dumbbell at shoulder height, palm inward; press to arm nearly extended overhead, palm forward; reverse fully to start position without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder injury
- Warm up shoulders first
- Start with light weight
- Consult professional for limited mobility
Spotting
Not typically needed; use lighter weights or seated variation for beginners to maintain form without assistance.
Common Mistakes
- Leaning to one side
- Incomplete rotation
- Locking elbows
- Arching lower back
- Using momentum
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate wrist mobility
Build Up First
- Master basic overhead press
- Core stability competency
Also known as
Single-Arm Arnold Press, One-Arm Dumbbell Arnold Press, Unilateral Arnold Press
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